Training

[GreasdLightning]

Im new to boxing. I just started last week when i bought a heavy bag and a rope. The main purpose of this was to lose excess body fat and improve the cardiovasculars.Im 6'2", 230 and want to be at 200. Now that im into it and can feel the muscles im working, i want to improve.

My current workout (every day):
4x2min round with the bag and a 30second rest in between
4x20second punch-out drills with 30 seconds of rest
and I finish with another 2 minute round on the bag.
Then i spend about 10minutes with the rope and do 20 pushups/crunches.
After that i work on stance and Combos (about 30min)

What else can i put in there?

Also, what should i be eating (calorie wise) to lose the weight?
Right now im taking in 1200-1300 cal a day.

Any advice whatsoever is helpful.
Thanks.

[SlightlyStoopid]

Well I'm pretty sure you have to consume 400-500 calories less per day (than you normally do) to lose just a pound in one week. May be wrong though, can't remember alot of the stuff I learned in my human nutrition course. :\

[Hunna]

Im new to boxing. I just started last week when i bought a heavy bag and a rope. The main purpose of this was to lose excess body fat and improve the cardiovasculars.Im 6'2", 230 and want to be at 200. Now that im into it and can feel the muscles im working, i want to improve.

My current workout (every day):
4x2min round with the bag and a 30second rest in between
4x20second punch-out drills with 30 seconds of rest
and I finish with another 2 minute round on the bag.
Then i spend about 10minutes with the rope and do 20 pushups/crunches.
After that i work on stance and Combos (about 30min)

What else can i put in there?

Also, what should i be eating (calorie wise) to lose the weight?
Right now im taking in 1200-1300 cal a day.

Any advice whatsoever is helpful.
Thanks.

do another sport/hobby, preferably a team sport where u lose kg's
without even knowing it.

[Zab06]

Well I'm pretty sure you have to consume 400-500 calories less per day (than you normally do) to lose just a pound in one week. May be wrong though, can't remember alot of the stuff I learned in my human nutrition course. :\

That's if you sit around all day.

Consuming less, while eating more healthy, coupled with the whole workout plan will get you more healthy, shed some weight, and strengthen the parts you're hitting during your workout.

[tebe6sm]

I don't know if 12-1300 cals per day would be enough to get the required daily nutrients. When I go down in weight I usually have around 1800-2100. During the summer for me that cuts around two pounds per week, because I burn somewhere aroud 3000 per day. Your basal metabolic rate is probably somewhere between 1700-1900, which is the amount of calories your body burns just to stay alive. I am pretty sure the most efficient amount of caloric intake per day is just above your BMR.

[i3raintwo]

if you go to menshealth.com they have a calculator where you type in your weight and how much you work out and it will tell you how many calories for you to lose weight and stay at your weight. you should check it out, i would give you the direct link but my computer is too slow.

[SlightlyStoopid]

yeah I was talking about as if you were just sitting on your ass, forgot about the working out part. Just eat healthy man and exercise like you've been doing and you'll continue to lose weight.

[Zab06]

yeah I was talking about as if you were just sitting on your ass, forgot about the working out part. Just eat healthy man and exercise like you've been doing and you'll continue to lose weight.

Yeah but good point nonetheless, at least you are going to nutrition classes

[yrrej]

1200 - 1300 calories is starvation. You better eat more than that, or you'll binge and put it back on soon enough.

[RichPorter]

If u want to lose weight search for the sacred heart diet, i went on this for two weeks and lost 20 pounds! to try and get into a lower weight class, however it is possible to lose up to 17 pounds in a week, and thats without excercising, however along with excercise u will notice a dramatic change in no time!!! hope this helps m8!